Cardio Workout at Home vs Strength Training. Which of these two workouts is best for weight loss? You might rethink your stand on exercising to lose weight.
Experts are claiming that you could be promoting weight gain with a cardio workout at home. To make matters worse, when you look closely at the scale. It has not moved down despite all the running you have been doing. Of course, the reasonable conclusion is something is up.
And most definitely you decide it must be the low-intensity cardio workout at home for fat burning that is not working. But, before you stop exercising altogether. You should know that cardio has a myriad of benefits, but there are reasons why it could not work for you. So, is a cardio workout at home best for weight loss? Let’s find out step by step.
How Low-Intensity Cardio Works
Before you brush cardio off. Concluding that it does nothing for your weight loss efforts. You should know that it works. Not as fast as you would want it too, but it is useful.
Cardio workout at home for Women and Cardio workout at home for Men routines can provide several benefits. These Cardio workouts help increase the strength of your heart and lungs. Cardio can help you improve your endurance during workouts as well. But, the main reason people do cardio is to burn calories to help them lose weight.
What is Best Cardio Exercise to Lose Weight?
— Walking (Burns 300-400 Calories Per Hour) …
— Running (Burns Around 600 Calories Per Hour) …
— Cycling (Burns Around 600 Calories Per Hour) …
— Rowing (Burns Around 840 Calories Per Hour) …
— Swimming (Burns Around 600 Calories Per Hour) …
— Jumping Rope (Burns Over 1000 Calories Per Hour) …
— HIIT (High-Intensity Interval Training) is one of the newer and more effective ways to burn body fat. HIIT provides an intensive aerobic option. It takes a fraction of the time to complete compared to the more traditional cardio methods.
You would have to combine high-intensity workouts with less intense cardiovascular activities. Make these last longer and also take it slower.
Your body needs to work at peak efficiency, and it can only do so when you are feeling much better and relaxed. That implies your heart is pumping blood and supplying oxygen to all organs. Resulting in a more energetic you.
You need to alternate between high-intensity and low-intensity workouts. It is crucial for your total health. In spite of its usefulness, few people find it an ideal way to lose weight. Most would choose strength training and do away with cardio when they want to burn fat quickly.
How Strength Training Works
Strength exercise, or resistance training, work your muscles by using resistance. Like a dumbbell or your own body weight. This type of exercise increases lean muscle mass. Which is particularly important for weight loss. Because lean muscle burns more calories than other types of tissue.
Strength training helps you lose weight (and body fat) in a few different ways. First, it helps you keep the muscle you have while eating a calorie deficit diet and losing weight.
Second, strength training has a much greater level of excess post-exercise oxygen consumption. More than aerobic exercise. What does this mean? When you finish a workout, your body needs to do a lot of work to replenish itself. To bring itself back to a normal state (the way it was before you worked out). This takes a lot of energy. Some studies have shown that it can boost your metabolism for up to a day and a half after you finish your workout.
Strength training helps increase your metabolism. It can speed up your Resting Metabolic Rate (RMR). This is because it takes your body more calories to maintain muscle than it does to maintain fat. Estimates are that for every 1 lb of muscle you gain, your RMR goes up 30-50 calories!
- Increases bone density
- Builds a stronger heart
- Reduces your resting blood pressure
- Improves blood flow
- Halts muscle loss
- Improves cholesterol levels
- Helps control blood sugar
- Improves your balance and coordination
You will find yourself with more energy and confidence. Less stress and anxiety. Be in a better mood and you’ll actually begin to think better. Resistance training has been proven to help increase cognitive function. Exercising early in the day has been proven to help prevent sleep apnea and insomnia.
It is these short and high-intensity training bouts that will elevate your heart rate. Causing an increased metabolism which will burn fat cells faster. You would become tired, and your muscles would not have enough energy to keep working. Your heart would barely have the energy to keep pumping blood.
So, your body needs to recover from such intense training so it can heal. The best way is through slower cardio. But with your need to lose weight, you might end up asking yourself “Does cardio help with weight loss”?
Master How Your Metabolism and Muscles Work Together
If you still are wondering if cardio promotes weight loss, here are some insights. Pay attention to these making your decision between strength training and cardio.
So, Which One Is Best?
If you want to preserve your LBM or lean body mass, then strength training is ideal for you. It helps to maintain your resting metabolic rate too. According to research, strength training should top your list of fat loss plans.
In a study, researchers sought obese female subjects. And compared the aerobic and resistance training effects on their RMR and LBM. The resistance training group took a liquid diet of 800 calories and did not lose too much lean body mass. But the aerobic- trained group, under a similar diet, lost 4kgs of LBM.
For most people, an 800-calories diet is the same as starving. Yet it increased the RMR of the resistance-trained group by 4% leading to 2 kg loss of LBM. Moreover, under the time-fatigue test, they displayed greater endurance capacity. In contrast, the aerobic-trained group dropped their RMR by 13.4%.
So, does a cardio workout at home not promote weight loss? Obese individuals will get better results in their weight loss according to the research. Using strength training as opposed to aerobic exercise. Still, not only those suffering from obesity will receive benefits from strength training.
If you want to maintain fitness, strength training might be the solution. It helps to keep a muscle-to-fat ratio that is almost optimal. Which facilitates your digestion. Strength training also helps to balance the efforts both inside and outside the gym. Such as all calories burnt outside the gym support your efforts while inside the gym.
The next time you start aerobic exercises. If you wonder why you are not losing weight. You might ask yourself does a cardio workout at home promote weight loss as well as strength training. Well, this gives you the answer you were seeking.
Would You Like To Know More:
Plyometric Cardio Circuit Benefits (Jump Training)